Getting Started with Cycling

This guide is dedicated to my friend Denise, and to anyone ready to start pedaling toward better health, fitness, and peace of mind. Cycling can truly transform your life, and I want to help you begin your journey safely and with confidence.

Before you hit the road, schedule a check-up with your physician(s). Your doctor’s approval is essential before starting any new exercise program.

While I’m not a professional coach, these tips come from personal experience and plenty of trial and error. Take what helps you, skip what doesn’t, and always ride at your own pace.

Two Key Tips to Remember

1. Safety First - Like driving, cycling involves risk. Ride during daylight when possible, follow traffic laws, and always assume that drivers don’t see you.

Wear a properly fitted helmet, choose bright clothing, and stay alert to your surroundings.

2. Start Slow and Build Gradually - Even if you’re already in great shape, cycling challenges different muscles. Start with gentle rides, starting with two or three miles in a safe, open space before increasing your distance. Focus on comfort, control, and enjoyment rather than speed.

Your First Bike Experience

You don’t need to buy a top-of-the-line bike to get started. Instead, consider trying out a Spin bike or a Peleton bike at the local gym for starters. This is also an excellent way to help you determine the condition of your legs, arms, knees and cardio.

For your first ride, start by taking a spin on a rented public bike, take a test ride at a bike store, or borrow one from a friend to find out what feels "right" to you. The most important factor is fit - like adjusting the seat and mirrors in your car before driving.

In other words, the bike should match your height/size and allow a comfortable reach to the handlebars. A reputable bike shop can fit you properly and ensure the bike is safe to ride.

For purchase, entry-level road or hybrid bikes typically start around $1,000, and investing in proper sizing will make any ride safer and more comfortable.

Gear You’ll Need

Start with the following essentials:

Helmet: Always wear one. It is the single most important piece of biking gear.
Water Bottle & Cage: Stay hydrated using a bottle that attaches securely to your bike.
Air Pump: A portable CO₂ inflator or manual pump keeps your tires ready.
Repair Kit: Include a spare tube, patch kit, tire levers, multi-tool, and CO₂ cartridges.
Glasses: Protect your eyes from sunlight, dust, and debris.

As you ride more, you may want to add:

Gloves: Absorb handlebar shock and protect your palms in case of a fall.
Bike Computer or Smartwatch: Track distance, speed, and cadence.
Gel-Seat Cover: Adds extra comfort for beginners.
Cycling Shoes & Pedals: Improve power efficiency.
Front and Rear Lights: Essential for visibility in low-light conditions.

What to Wear

When you’re just starting out, comfortable athletic shorts, a T-shirt, and sneakers will work perfectly fine.

As you ride more often, consider investing in a riding "kit" of cycling-friendly clothing that’s lightweight, sweat-wicking, and bright for visibility. Cycling shorts with padded seats make longer rides much more comfortable.

Road Safety Tips

Stay visible, predictable, and law-abiding. The most common cyclist accidents are avoidable with caution:

- Opening Car Doors: Give parked cars at least three feet of space.

- Close Passes: Take the lane when necessary to prevent unsafe overtaking.

- Intersections: Make eye contact with drivers before crossing or turning.

Remember, it’s always better to be cautious than to risk a collision. Crashing and falling hurts...

Understanding Gears and Brakes

Gears help you maintain a steady effort:

Use lower gears when climbing.

Shift to higher gears for speed on flats or descents.

Practice braking with both brakes to understand how your bike responds. The front brake gives most stopping power, but the rear brake is safer on wet or slippery roads.

Handling Flat Tires

A flat tire can happen at any time. Learn how to change one and always carry:

A spare inner tube
Tire levers
A CO₂ cartridge or mini-pump

Plenty of online tutorials show how to do this, or you can ask a local cyclist for a hands-on demo.

Transporting Your Bike

Transporting bikes can be awkward. If your car can’t fit your bike, consider a trunk or hitch-mounted rack. It saves space and protects your vehicle’s interior.

Enjoy the Ride

Cycling is more than a workout. A cycling group can lead to freedom, community, and personal growth. Start slowly, set small goals, and celebrate each ride. Ask other cyclists for tips, join group rides when you feel ready, and most importantly—have fun.

Every ride brings you one step closer to the cyclist you’re meant to be. - ENJOY YOUR JOURNEY!

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